List of products with carbohydrates: use for weight loss. Diet with restriction of easily digestible carbohydrates for weight loss

» Questions rained down on me about which carbohydrates belong to the group of simple (easily digestible) and which are not. Carbohydrates can be conditionally divided into two main subgroups. They can be described as: simple and complex carbohydrates, bad and good. In order to understand the action of simple (easily digestible) carbohydrates in our body, let's consider two situations.

First situation: imagine - now is the last day before Easter.Five minutes ago the crazy Easter cleaning was finished. The hostess no longer holds her legs, and she dreams of only one thing: to crawl to the bed and collapse to rest before the holiday.She is almost near the bed, and suddenly the bell rings. Surprise! On the threshold of twenty guests. Did you feel the intensity of the moment? And most importantly, what does the hostess, tortured by a huge amount of work, feel from such a surprise? Yes, if she were the most hospitable hostess in the world, she would not be happy with this surprise anyway.

Second situation: the same hostess, when she knows in ADVANCE about the date of arrival of the guests and can accordingly prepare and relax. And, accordingly, to enjoy communication.

In what situation is it easier for the hostess? That's right, the second one.

Just like the guests in the above examples, different subgroups of carbohydrates behave. There is a subgroup of carbohydrates that I didn’t have time to eat - and it already strains our body in the blood (“surprise” from the first example) - these are simpler carbohydrates. Only our body is not a modest and polite housewife who will entertain guests in spite of any fatigue. Everything is much simpler: the guests are left to themselves, that is, they simply quickly shove into the warehouse (aka fat reserve) so as not to get under their feet, and the body continues to live according to its own principles and laws. And there is a subgroup of carbohydrates that are more complex in structure, which breaks down for a rather long time, which gives the “hostess” - the body time to prepare. And therefore there is less chance that there will be a replenishment of the warehouse.

Simple carbohydrates (easily digestible). This subgroup includes:

1. all products containing ordinary sugar - sugar, honey, jam, cakes, pastries and so on.

2. fruit sugar - for example, the so-called "sugar-free" juices, "sugar-free" jams, which contain free fructose.

3. refined or highly processed carbohydrates - muffins, pies and other products made from white flour, even if they are not sweet, but salty, such as small cookies

4. sugar substitutes with the ending "-ol" - sorbitol, xylitol, maltitol and other alcoholic sugars - the so-called "sugar-free" diabetic chocolate, "sugar-free" cookies. By the way, I usually strongly discourage diabetic patients from even approaching the shelves with these products. I will write more about the reasons for such a recommendation when we talk about the labeling of food packages, but for now, just for fun, when you go to the store, compare the energy value of ordinary, non-diet wafers and the so-called diabetic ones. It may surprise you, but regular ones will “weigh” much fewer calories than diabetic ones.

All these things are not only not useful, but often dangerous for our body. And the most unpleasant thing in everything is that we do not see the result immediately, and therefore we often do not associate it with these products. And interestingly, the calorie content of these products, which, as a rule, many people fear, plays a rather insignificant role in comparison with their other harmful side effects.

1. Impact on the endocrine system.Sugar makes our adrenal glands and pancreas work like slaves on a plantation - to the point of exhaustion. Every time we eat sugar, there is a very sharp surge in body activity and, as a result, rapid fatigue. If you drive a car all the time with high speeds, the engine will not stand it and will quickly break down. This is what happens to all sweet tooth. That is, our endocrine system is working for wear and tear. Therefore, my patients often say that since they gave up sugar, they are less tired and no longer fall asleep from fatigue at every step.

2. Change in intestinal acidity.In our digestive system, with the help of a certain acidity, a balance is maintained between bacteria and fungi. All these living organisms are good and useful in small quantities. They all have their own function in the intestines, which, as a rule, they perform well when their numbers do not go off scale for a given organism. As soon as the acid-base environment becomes less acidic, this leads to increased growth of fungi. Gas in the gut, fatigue, a weakened immune system, fungal problems (candidiasis) are often started and maintained by sugar or other refined carbohydrates, which reduce the acidity in the gut and thereby upset the acid-base balance of the gastrointestinal tract. Many women, for example, suffering from vaginal candidiasis, smear creams, take super strong antibiotics, and all this helps at best temporarily. Unfortunately, in parallel with these unsafe treatments due to possible side effects for the body, “feeding” candida with sugar, they contribute to its fastest recovery and new conquests of different parts of the body. On the contrary, patients who have removed refined carbohydrates from their diet, as a rule, forget what candida itch is in less than a month.

3. Empty calories.When we eat, for example, chicken, then there is both the protein necessary for construction, and a couple of the necessary minerals and vitamins. While the body breaks down protein and absorbs all other important and necessary elements, it spends a significant part of the calories of the same product for this work. When we eat sugar, there is nothing there but calories (hence the name "empty calories") - our body is not stupid, it will not work on a pacifier, and therefore all these calories are often transferred directly to adipose tissue.

4. Increased release of insulin.In response to the intake of sugar in the body, we release a huge amount of the hormone insulin. In addition to the benefits that this hormone brings, driving sugar from the blood into the cells, it also does at least two "dirty things." The first trouble is that insulin is anabolic in nature, that is, a building hormone. While it is in the body, we cannot break down adipose tissue, but can only build it. One of my patients, Z., came in for an appointment after trying the spectacle system. This is a system when a product is awarded points by calorie content (and not by composition), and you can eat a certain number of points per day (that is, the usual calorie count). At first, he lost weight, because the original diet, although it was very low in calories, was at least somehow balanced. The problems began when he began to change vegetables for chocolates, although not going beyond the allowed points, that is, calories. With the same calories per day, he first stopped losing weight, and then generally began to recover. Why? The fact is that the body began to secrete more insulin in response to chocolates and, as a result, slowed down weight loss, starting to build adipose tissue.

The second problem with insulin is that immediately there is a very pleasant feeling of fullness, sometimes even euphoria. But after two hours (or even earlier), insulin requires additional sugar. We eat. More insulin. More desire for sweets. And it turns out a vicious circle, surprisingly reminiscent of drug addiction. Many patients told me that when they stopped eating sweets, they felt a real withdrawal (headache, nausea, etc.). But after a week - another "abstinence" the need for sweets suddenly disappeared. Although before that they could not imagine themselves without sweets. The vicious circle was broken.

It is very easy to notice that, having intercepted sweets in the morning (for example, corn flakes containing sugar), we will look for sweets or any refined carbohydrates (not necessarily sweet in taste) for the rest of the day, and often this feeling even overshadows everything around us, just like search for a drug for an addict. Read more about carbohydrate breakfast and its effect on the body.

As a rule, from the experience of my patients, if you abstain from refined carbohydrates and sugar for 21 days, then such a strong need disappears, and then even when you take something sweet from time to time (not daily), you no longer feel such dependence. Unfortunately, once in the middle of this withdrawal period, it is enough to try a small piece of candy, and everything will start all over again, and therefore the countdown of 21 days will also have to be started anew if we want to cleanse our body of sweet addiction.

5. Eat less protein.When we eat sweets, our body receives a lot of calories and therefore accepts less other foods, such as those containing protein. There are organs that need protein to function properly. These are the brain, heart and kidneys. To keep them working, the body takes protein from the joints for them, which impairs their flexibility, mobility, and even leads to unpleasant pain.

I am often asked: but the body needs sugar, how can it be poor without it?

But we actually get sugar! The glucose formed as a result of the breakdown of honey and bread is identical. Try, as an experiment, chewing bread without swallowing a little longer than usual - you will feel that it is sweet. This is because it will begin to break down already in your mouth, and you will feel the taste of the breakdown product, that is, glucose. The only difference is how quickly this glucose enters the bloodstream and how unexpected it will be for the body (remember the example with the guests).

More complex carbohydrates to be continued…..

In order for the diet to be balanced and complete, when compiling it, it is necessary to know about the substances used with food. Simple and complex carbohydrates occupy a significant place in the diet of every person. However, you need to know not only about the substances that make up food, but also to understand their principle of action.

The concept of "fast or simple carbohydrates" today enjoys considerable popularity. Sugar, fructose and glucose belong to their group. As a rule, their use contributes to the addition of extra pounds.

Glucose

The main task of glucose is to stabilize the natural metabolism of carbohydrates in the body. Thanks to this substance, the brain can work fully, receiving the necessary energy. Eat simple and complex carbohydrates, in particular glucose, should be in small quantities.

• sweet cherry;
• pumpkin;
• raspberries;
• grape;
• cherry;
• watermelon.

Fructose

Refers to the popular type of fruit sugar. This sweetener is a frequent guest on the table of a person with diabetes. However, the simple carbohydrates contained in fructose can increase the concentration of sugar in the blood, but in a small amount.

The fruity sweetener has a rich flavor. It is also believed that the introduction of this sweetener in the daily menu can reduce the overall rate of unnecessary substances (empty carbohydrates) in the diet.

The taste of this sweetener is much more intense than that of simple sugar. It is believed that by including fructose in the diet, it is possible to achieve a reduction in the content of harmful carbohydrates in food.

sucrose

There are no nutritional ingredients in this sweetener. After entering the human body, it is broken down in the stomach, and the resulting components are sent to the formation of fatty tissues.

When referring to simple carbohydrates, they most often mean sugar, but in reality there are a lot of products containing empty organic substances. Such food is not always useless, however, it contains sugar.

What harms a slim figure?

A malicious enemy of a beautiful figure are dishes, in the preparation of which granulated sugar was used. Various cakes, sweets and sweet pastries are considered such food.

Nutritionists have a negative attitude towards this food because the substances contained in it behave in a specific way: they enter the stomach, where they break down into separate elements.

Important! Sugar is quickly absorbed by the blood, provoking a sharp jump in insulin!

The main component of all desserts - sugar - contributes to the accumulation of fat. And the feeling of hunger, after eating sweet food, reminds of itself in the shortest possible time.

Easily digestible carbohydrates: features

Simple carbohydrates are often represented by rapidly digestible monosaccharides and disaccharides. This process is rapid because its basis is glucose and fructose.

Such elements are used together with muffins, some vegetables or dairy products. They cannot behave differently due to their simple structure.

Note! Fast or simple carbohydrates are very harmful for people who lead a sedentary life.

Instantaneous processing of food in sedentary conditions contributes to an increase in blood sugar concentration. When its level drops, a person feels hungry. In this case, unused substances are converted into fat.

However, there is one interesting feature in this process: with a carbohydrate deficiency, a person feels tired and constantly sleepy.

Note! The use of organic substances in large quantities contributes to completeness.

Fast carbohydrates: eat or not?

All nutritionists recommend reducing the use of these substances to a minimum. Excessive amounts of sugary foods will bring empty carbohydrates to the body, which are converted into fat. And as you know, getting rid of fat reserves is very difficult, and sometimes even impossible.

Note! Foods rich in easily digestible carbohydrates can unfortunately be addictive.

But it is not easy to completely refuse such food or eat it in a minimal amount. When compiling a healthy diet menu, you need to calculate simple carbohydrates.

The diet can be enriched with a mass of healthy foods: all kinds of cereals, berries, herbal decoctions, freshly squeezed fruit juices and vegetables. But healthy food should also be eaten in reasonable amounts.

Substances that are quickly absorbed by the stomach and turn into adipose tissue are found in vegetables, berries, and fruits, which contain varying amounts of monosaccharide. The percentage of glucose in them is different, but it is still present.

List of foods with simple carbohydrates

Berries and fruits that have glucose in their composition:

• raspberries (3.9%);
• strawberries (2.7%);
• sweet cherry (5.5%);
• plum (2.5%);
• cherry (5.5%);
• watermelon (2.4%);
• grapes (7.8%).

1. carrots (2.5%);
2. white cabbage (2.6%);
3. pumpkin (2.6%).

Fructose is found in a wide variety of products found in vegetables, berries, fruits and natural honey. As a percentage it looks like this:

• watermelon (4.3%);
• beets (0.1%);
• apple (5.5%);
• sweet cherry (4.5%);
• cabbage (1.6%);
• raspberries (3.9%);
• cherry (4.5%);
• grapes (7.7%);
• blackcurrant (4.2%);
• pear (5.2%);
• strawberries (2.4%);
• melon (2%);
• honey (3.7%).

Lactose can be found in milk (4.7%) and in fermented milk products: sour cream of any fat content (from 2.6% to 3.1%), yogurt (3%), kefir of any fat content (from 3.8% to 5.1%) and in fat cottage cheese (2.8% ) and low fat (1.8%).

Sucrose is found in small amounts in many vegetables (from 0.4% to 0.7%), and its record amount, of course, is in sugar - 99.5%. A high percentage of this sweetener can be found in some plant foods: carrots (3.5%), plums (4.8%), beets (8.6%), melons (5.9%), peach (6.0%) and tangerine (4.5%).

For clarity, you can demonstrate a table of simple and complex carbohydrates, or rather, the products in which they are contained.

What foods don't have carbs?

In order for food to be beneficial and not harm the figure, nutritionists advise opting for complex carbohydrates that normalize digestion, slowly saturate the body and provide a powerful supply of energy.

When compiling the menu for the day, you should take into account all the vital components of the products and use them in moderation. And in order to limit the use of fast carbohydrates, a list indicating the calorie content of a particular food should always be kept at hand.

Recently, a healthy lifestyle is more relevant than ever. Many people try to play sports, keep a daily routine, but without proper nutrition, positive results cannot be achieved. In this direction, a lot of questions and disputes are caused by the topic of the dangers and benefits of carbohydrates.

Why does the body need carbohydrates?

Carbohydrates play a huge role in the life of the body. They are the leading providers of energy, thanks to which every cell of the human body functions. The necessary energy is generated when carbohydrates are broken down.

They are digested quickly, so drowsiness and apathy after eating usually does not occur. This is a very important fact for stressful situations that require active brain activity. At these moments, it is recommended to eat sweets so that the body receives additional strength and does not waste energy on digesting food that is heavy for the stomach.

In addition, carbohydrates are direct participants in the synthesis of hormones, secretion and enzymes, without a sufficient amount of which a full-fledged metabolism is not possible.

Varieties of carbohydrates

A person can get carbohydrates exclusively through food. They are found in various foods and are divided into two categories - easily digestible and hard digestible carbohydrates.

The difference lies in the speed of splitting and further transition to glucose. In other words, food that has a longer digestion process provides a feeling of satiety for a longer period of time. Such carbohydrates are more useful. In order to find out which foods are easily digestible carbohydrates, you need to pay attention to only one factor.

The glycemic index (GI) was introduced to calculate the breakdown rate. Provided that the indicator does not exceed 70, then the product belongs to slow carbohydrates. They are found in most vegetables, beans and cereals. If the GI value exceeds the indicated mark, then we have products containing easily digestible carbohydrates.

Such food is not able to eliminate the feeling of hunger for a long time. As a result, the absorption process is disrupted, as a result, the excess is stored in reserve, “bad” cholesterol accumulates in the body, and the pancreas suffers from overload.

However, it is not recommended to completely exclude easily digestible carbohydrates from the diet. This diet is not for everyone. For example, for those who prefer an active lifestyle and go in for sports professionally, these substances are very useful.

After training or active exercise, the muscles need glycogen, which must be obtained as quickly as possible. Therefore, for the proper recovery of the body after exercise, it is very important to know what is easily digestible carbohydrates.

List of easily digestible carbohydrates

Of no less importance is information about which easily digestible carbohydrates are found in familiar foods:

• Fructose. This substance is involved in the synthesis of glucose, found in sweet fruits, berries and honey.
• Lactose. The substance refers to carbohydrates of animal origin, found exclusively in milk. Milk sugar has a very high nutritional value.
• Glucose. The most famous and widespread type of carbohydrates, without the participation of which almost no one metabolic process can do. You can get the substance from fruits and some vegetables.
• Sucrose. The substance found in all sugars can also be obtained in minimal amounts from ripe fruits.
• Maltose. The substance is a sugar of natural origin, which is produced during the fermentation of grapes and the formation of malt. You can meet an organic compound in beer products, muesli and citrus fruits.
• Galactose. This substance is found in dairy products.

Where to get easily digestible carbohydrates?

Of course, slow carbohydrates are much more beneficial for the body. In fact, most of the dishes loved by mankind are not the most correct and healthy. These are the very digestible carbohydrates, the list of products and the table of products with the indicated GI in which they are contained are given below.

These include:

• alcohol;
• confectionery;
• bakery products;
• ketchup;
• pure sugar;
• sweet drinks;
• mayonnaise
• sugar-containing dairy products;
• starchy vegetables;
• some fruits.

Considering easily digestible carbohydrates, the list of which is given above, it is necessary to delve into the essence of the issue in more detail. After all, they include a huge list of delicacies. To do this, consider a table of GI indicators for the most popular foods included in the diet of almost any inhabitant of the planet.

Easily digestible carbohydrates, table:

Such a large proportion of the diet is occupied by easily digestible carbohydrates, the products listed in the table, for the most part, contain many useful substances. Therefore, there is no reason to deprive the body of goodies, it is enough just to follow a certain diet with a restriction.

Diet with restriction of fast carbohydrates

In nutrition, the degree of harm or benefit cannot be unambiguously assessed. Even in the composition of dishes that do not belong to a healthy diet, there are components necessary for human life. This is especially true for fast carbohydrates.

In this matter, the quantitative indicator is much more important.

However, the quality of food containing easily digestible carbohydrates should not be discounted, the list of foods that need to be minimized in the diet is presented by the following items:

• bakery products;
• confectionery;
• sugar;
• ready-made sauces;
• sweet drinks.

However, moderate consumption of whole grain pastries will not hurt the figure. For people who are on a diet, honey is a great substitute for sugar. They can sweeten some drinks in small amounts.

The use of products that belong to simple carbohydrates is best timed to coincide with the first half of the day. And if you want to eat sweet, it is much more useful to eat fruit. Butter delicacy is allowed to be consumed in a single quantity until 16 o'clock in the afternoon.

A diet with a restriction of easily digestible carbohydrates provides for a certain daily intake, which should not exceed 30% of the total amount of carbohydrates in the diet. To be precise, this figure is close to 50 grams. It is imperative to adhere to the norm, a decrease in the given indicator is dangerous to health and can lead to a deterioration in well-being.

If you make it a rule to eat all the sweets allowed before dinner, then this will reduce the risk of a breakdown. Such a diet will help you switch to proper nutrition without much discomfort and not deny yourself eating your favorite foods completely. For this, the body will thank you with excellent health and a slender figure.

Easily digestible carbohydrates are organic substances that act as a source of energy for a full life and our body. Of course, carbohydrates are an important element, the reserves of which must be replenished without fail. But how to isolate this particular type of carbohydrate from all foods?

The role of carbohydrates in nutrition, foods containing this type of carbohydrates and a diet with a restriction on their amount - we will talk about all this today. Let's get started.

As everyone knows, carbohydrates are divided into two groups: fast (in our case, easily digestible) and slow. Each of them differs in structure, nutritional value and rate of assimilation by the body. Each food product, be it a potato or a piece of meat, consists of all kinds of substances that the human body needs to ensure normal life and all organs and systems. Carbohydrates are the most important nutrient found in sugar and various plant foods.

As already mentioned, these substances provide our body with the necessary energy. Each person has their own rate of carbohydrates, which depends on the activity of the person and the consumption of energy reserves. Those carbohydrates that are not consumed throughout the day are converted into fat cells, disrupting the functioning of internal organs and increasing the level of “bad” cholesterol in the blood.

The main types of easily digestible carbohydrates:

1. Glucose (dextrose)- the most common and well-known representative of carbohydrates, participating in almost all metabolic processes. Thanks to glucose, our body is provided with the necessary energy. In order for dextrose to enter the body from blood cells, insulin is needed - a substance that is produced in certain quantities by our body. A deficiency of this organic substance can cause irritability, increased fatigue, reduced performance, dizziness, nausea, and sometimes fainting. Glucose can be obtained from fruits and certain types of vegetables.
2. Fructose- partially converted by the liver into glucose. You can meet her in cherries, melons, apples, currants, and also various types of honey.
3. Galactose- when interacting with glucose, it forms a disaccharide. You can get galactose from fermented milk foods such as milk, cheeses, cottage cheese, kefir and others.
4. Lactose- the only carbohydrate of its kind, which is of animal origin, which makes this milk sugar an incredibly valuable component of the diet of every person. You can get lactose from milk.
5. sucrose- found in various types of sugar: beet, cane and brown, sometimes this substance can be found in ripe fruits and vegetables, but its amount will not be large (less than 10%).
6. Maltose- sugar, of natural origin, formed during the formation of malt and the fermentation of grapes. This organic compound is found in beer products, muesli and citrus fruits.

Precautionary measures

Easily digestible carbohydrates are of almost no value to our body, and are even dangerous to some extent.

Excessive consumption of carbohydrates contained in foods can adversely affect health:

1. Hormonal disruptions.
   It adversely affects the work of the pancreas and adrenal glands. Foods containing fast carbohydrates provoke an energy surge, followed by fatigue and wear on the endocrine system.
2. Changes in the intestinal microflora.
   Each person maintains a balance in the digestive system between beneficial microorganisms and fungal ones. When the latter begin to suppress the former, this can lead to a decrease in immunity and the occurrence of fungal diseases.
3. Empty calories.
   These organic substances almost do not replenish the reserves of useful elements in the body and contain a huge amount of empty calories that are transformed into fat cells.
4. Insulin spike.
   Due to the fact that this type of carbohydrate consists mainly of various sugars, this leads to an instant release of a hormone such as insulin. An excess of this substance helps to slow down the process of splitting fats, moreover, it “helps” them to form. This hormone causes a feeling in the human body that is a bit like euphoria, but after a few hours it passes and insulin starvation sets in - the body begins to “ask” to replenish supplies with foods that contain fast carbohydrates.

List of foods that contain fast carbohydrates

Some foods that are present in our daily diet contain easily digestible carbohydrates and are hazardous to health. The glycemic index (GI) of such products exceeds 60 units, and their number is so large that it is very difficult to manage with a restriction.

For those who don't know, the glycemic index is, in a way, how fast our body digests carbohydrates.

The table below will help you quickly determine which foods are among those that pose a threat to the human body. Qualified nutritionists strongly recommend minimizing such foods.

The above products contribute to an accelerated surge of energy, but at the same time I will increase the amount of adipose tissue.

Limit fast carbohydrates with diet

A diet that is aimed at limiting easily digestible carbohydrates helps to restore and maintain the full functioning of all human systems and organs. In addition, this diet helps to get rid of excess weight. This food system stimulates the body to produce energy from amino acids and low fat oxidation. Reducing fast carbohydrates helps to bring your forms in full order in a fairly short period of time.

The basic principles of the diet:

• The diet is based on eating foods that are rich in proteins and fats. For example, chicken eggs, meat products (meat, homemade meatballs, meatballs, etc.), fish products, nuts, seeds, fermented milk products and whole milk.
• In order to maintain the production of insulin in a normal mode, it is necessary to consume carbohydrates daily, the amount of which is approximately one gram per kilogram of body weight.
• Minimize all foods that are rich in easily digestible carbohydrates. The table above will help you with this, in which you can find the ratio of foods and their GI.
• Nutrition should be divided into 5-7 doses, so that the break between them is no more than 4 hours, since this can provoke protein deficiency, which is not very good for the process of losing weight.
• We eat in small portions, so that you have the feeling that you haven’t eaten a little.
• The diet, as a rule, should be based on boiled, steamed and baked foods. Therefore, it is better to refuse fried, smoked, pickled food. Vegetables are best consumed raw, while meat (lean varieties) and fish are best steamed or baked.
• Physical activity is very important. Therefore, choose the sport that is closer to you and engage in health. Ideally, there should be at least three workouts per week, the duration of which is from half an hour to an hour.

After a month of such nutrition, you can normalize all metabolic processes in the body, as well as get rid of annoying kilograms on the body. In addition, this dietary food system will help to improve the production of insulin.

Take care of yourself and be healthy!

The table of slow carbohydrates (complex) is useful to anyone who wants to lose weight or maintain their ideal weight.

Thanks to the table of slow carbohydrates, in order to effectively burn excess calories and lose weight, you will be able to create your right diet and not completely give up the usual, tasty foods.

It is very important to approach the process of losing weight wisely, to correctly compose your menu, then you will not go half-starved, and you will look slim and fit, feel cheerful and light. And in order not to get fat and be energetic, you need to reconsider your diet in favor of slow carbohydrates.

Below in the text you will find a table of slow carbohydrates, which has a list of the main slow carbohydrates, indicating the glycemic index in descending order and their carbohydrate content in grams per 100 g of product.

Carbohydrates are substances whose molecules are composed of oxygen, carbon and hydrogen. In the process of metabolism, they turn into a source of energy, the most important "fuel" for the body - glucose. Once glucose enters the body, it is used for energy, and unused glucose is stored as glycogen in muscle tissues and liver in reserve or in the form of subcutaneous and intra-abdominal fat. Glycogen is a polysaccharide formed by glucose residues, a reserve carbohydrate for the body.

Carbohydrates are divided into fast (simple) and slow (complex):

Slow carbs These are carbohydrates with a low glycemic index.

Slow carbohydrates have a glycemic index below 50 (but this table includes several GI products that are slightly above 50, but they are very useful!) and unlike fast ones, they are absorbed slowly, hence the name, thus glucose evenly enters the bloodstream without sharp jumps in sugar.

These carbohydrates primarily include cereals, whole grains and some starchy foods - beans, lentils, as well as vegetables and most fruits, which are rich in fiber, which is very beneficial for the body.

In order to simplify the use of knowledge about fast and slow carbohydrates, scientists have introduced the term "glycemic index".

Glycemic index

The ability of carbohydrates to increase blood sugar levels (hyperglycemia), is determined by the glycemic index. The term was first introduced into circulation in 1976 as a result of a unique scientific study, the purpose of which was to create a list of products that are ideal for diabetics.

The glycemic index or abbreviated (GI) is an indicator of the effect of a food eaten on a change in glucose levels. (Sahara) in blood. The glycemic index of glucose is taken as 100, and all foods rich in glucose have their own, individual GI, which is compared with the GI of glucose and shows the rate of breakdown and absorption of carbohydrates by the body.

Slow carbs and training

As we have already learned, there are fast and slow carbohydrates, they differ in the rate of assimilation, which is why they got their names. There are recommendations for the use of fast and slow carbohydrates in combination with training. Slow carbohydrates are recommended to be consumed a couple of hours before a workout so that they evenly provide energy throughout the workout, and fast carbohydrates after a workout during the so-called “carbohydrate window”, which lasts about 30 minutes from the end of the workout.

Slow carbs are so named because of their slow rate of absorption by the body, and if you're looking to lose weight, they're a much better source of energy than fast carbs. Slow carbohydrates, due to the fact that they are absorbed slowly, feed the body with energy for a long time, which means that they will give you energy throughout the entire workout. During training, it is this energy supply that is the most optimal, because. due to the use of slow carbohydrates before training, the muscles are provided with a constant source of energy throughout the workout. What else is good about eating slow carbohydrates before a workout? - On the one hand, the muscles receive energy throughout the workout, but on the other hand, it is always slightly lacking, which forces the body to break down fats for energy. Medical studies have shown that when eating slow carbohydrates before training, fat is burned much faster, and endurance increases and does not fall throughout the entire workout.

A constant and sustainable level of energy for the body, for the muscles - this is the main function of slow carbohydrates. By eating slow carbohydrates, you do not feel hungry for a long time, so you consume fewer calories and lose weight faster.

Table of slow carbohydrates (complex)

Cereals and flour products

Vegetables, greens

Fruits, berries

Dried fruits

Legumes

Dairy

Cottage cheese, kefir, etc. are, of course, more protein products than carbohydrates, but due to their usefulness, we decided to include them in this table.